Best Post-Workout Stretches for Martial Artists

Stretching is an important part of any workout routine. It helps your body increase its flexibility and range of motion, important attributes for martial artists. One of the best times for a stretching session is after a workout. Post-workout, your muscles are already warm and loose. This means that they are in good shape for productive stretching that improves flexibility. Because stretching is a low-impact exercise, stretching also allows your body to cool down as you transition from working out to rest.

Hips

For martial artists, flexibility in the hips is very important. If your hips are not flexible, you can strain your muscles when you do explosive kicks. Flexible hips also allow you to increase the height of your kicks without causing injury. Not only that, but good hip health improves your knees, feet, and the rest of your legs.

One helpful stretch is the butterfly. Sit with the soles of your feet touching and your knees bent and out to either side like butterfly wings. Slowly pull your feet in toward your body. You can also use your elbows to put pressure on your knees. This stretch will open your whole pelvic bowl.

Another good hip stretch is the lunging hip flexor stretch. Place one foot on the floor in front you with the knee bent and let the other leg fully extended behind you. Lean forward, bringing the hip of the straight leg closer to the floor. After stretching one hip, switch legs and stretch the other.

Back

Martial artists depend on having a flexible back. Not only does this give them the range they need for twisting moves, but it also makes them less prone to injury when they fall. Take extra time on the back as a strain can put you out of commission for some time. Using tools like yoga wheels and massage balls can be helpful for reaching tough spots.

Common yoga positions are excellent stretches for the back. A combination of the cat and cow positions is one way to start your stretching routine. Get on all fours, look up and allow your spine to sink toward the floor. This is the cow position. Then arch your back and point your head downwards to reach the cat position. Repeat this move several times for a nice, relaxing backstretch.

Shoulders

A great deal of power comes from the shoulders when punching. In addition, some standard martial arts forms involve swinging the arms with a wide range of motion. Many doctors report that stretching the shoulders also helps loosen the muscles of the upper back. For these reasons, martial artists need to pay attention to stretching the shoulders.

There are two main motions to focus on when stretching the shoulders: rotation and lateral motion across the chest. For rotation, a variety of slow arm circles can help keep the shoulders loose. You might start with shoulder shrugs that turn into a full-arm circle. Remember to keep this movement slow and controlled. The basic stretch across the body involves holding one arm across the chest while using pressure from the other arm to increase the stretch.

If you are a martial artist or any other athlete, stretching helps your body perform at its best. Remember that all stretches are meant to be done slowly and carefully. By taking your time and putting in the effort, you will develop the flexibility you need to improve your martial arts form.

 

Posted in

Common Health Issues That Affect Middle-Aged Men

By Andrea Kay | January 27, 2023

As you age, your body often declines in health. Because your body is not in its prime and your organs have been working longer,…

How to Measure Product Success in Your Business

By Andrea Kay | January 26, 2023

As a business owner, it is paramount to measure the success of your products in order to expand and reap profits. By surveying which…

What to Do Before You and Your Partner Decide to Have a Baby

By Andrea Kay | December 27, 2022

Having a baby is a big step to take with your partner. You’re bringing a new life into the world and you’re permanently changing…

What to Do Before Buying a Business

By Andrea Kay | December 27, 2022

If you want to build wealth, owning a business can be a great way to do that. Some people make that happen by building…

Why Old Software is Hurting Your Business

By Andrea Kay | December 27, 2022

Software is essential for just about every conceivable business. No matter your industry, no matter your market, you need to be taking advantage of…

Crucial Business Functions That Require Greater Investment

By Andrea Kay | December 27, 2022

There are a lot of elements that go into running a business. However, some of them deserve special attention. When you shift your focus…

What You Need to Know About Smart Credit Card Use

By Andrea Kay | December 9, 2022

Are you applying for a credit card for the first time? Having a credit card will open many doors for you, especially if you’re…

How to Improve Cybersecurity at Your Business

By Andrea Kay | December 9, 2022

Every business in the modern world is going to incorporate a substantial amount of technology. This will also be true for your business, no…

Health Risks That Increase as You Get Older

By Andrea Kay | December 7, 2022

There are plenty of things to look forward to as you age. Retirement tends to be one of the more commonly discussed and planned-for…